5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

1. 800 m run
2. 50 Cal Ski
3. 100 Cal Row
4. 150 Cal C2 Bike
5. 800 m run

Clean
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM

A. Maastaveto 5x5x65%

B. Tukiliikkeet
21-15-9 toistoa: kahvakuulaheilautus ja boksihyppy aikaa vastaan. Keskiraskas kahvakuula.
3x 1min lankkupito / 1min lepo

Front sqauat 10 x 1

1min

E7MOM x 6

Set 1, 3, 5:
- 300m Run
- 5 C&J @65kg
- 300m Run
- 5 C&J @65kg

Set 2, 4, 6:
- 1000m Row
- 30 Wall balls

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 15-20 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset
- 45-60s SB Bearhug Hold
- 10-15 Ring Row (jalat korotettu)

*rest 2min between rounds

For time

• 21 front squats
• 15 bar-facing burpees
• 9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

EMOM x 8-12

1) machine
2) 5 clean deadlift + 5 muscle clean + 5 power clean
3) machine
4) 5-10 push up + 5-10 jerk behind the neck

Deadlift

1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00

– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets